Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Full-Body Strength

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

8 DB Deficit Push-Ups

6 DB Hang Power Cleans

4 DB Thrusters

– Rest 1:00 –

*Pick up where you left off each round

(Score is Rounds + Reps)

Full-Body Sprint Workout

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – :45 Cardio Choice (Moderate)

MIN 2 – :45 Single DB Sumo Deadlift

– Rest 1:00 –

EMOM x 6 MINUTES

MIN 1 – :45 Cardio Choice (Hard)

MIN 2 – :45 Single DB Swing

– Rest 1:00 –

EMOM x 4 MINUTES

MIN 1 – :45 Cardio Choice (Hard)

MIN 2 – :45 Single DB G2OH

– Rest 1:00 –

EMOM x 2 MINUTES

MIN 1 – :45 Cardio Choice (Sprint)

MIN 2 – :45 Alt Single DB Up-Down Devil’s Press

(Score is Weight)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as needed b/t sets-

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!